Gaining and maintaining muscles is the new trend of the 21st century. Everyone desires a well sculpted body attributed with muscular cuts and bulks. Telecommunication and social media have persuaded thousands of people to maintain a certain kind of physical appearance. And for that very reason, fitness enthusiasts can go to any extent to achieve their desired body goals. This has led to a striking increase in the production and use of health and fitness supplements.
There are several protein and creatine supplements available in the market but choosing the most effective one is a hectic task. Creatine is a compound which is produced naturally in the body, it plays a major role in synthesizing Adenosine Triphosphate (ATP) in the cells, ATP is the major energy currency in the body. A high ATP production produces a huge bulk of energy in the body, this energy helps athletes to perform better at the gym and perform other physical activities. Creatine promotes hiked lean muscle production, increased energy and high-intensity workout capacity in individuals. There are several studies conducted to prove the efficiency and effectiveness of creatine powders to increase muscle strength, stamina, vascularity and power.
However, every supplement comes with its own set of flaws, like consuming creatine supplements in excess can cause gut problems and stomach cramps. Consuming creatine in high quantities everyday may cause bloating which is also popularly known as “Creatine bloating” which is caused by the dense nature of the supplement. Creatine bloating is a very common symptom when it is consumed in the loading phase (taking 20-25 grams of creatine everyday for 5-7 days), loading the muscles with creatine makes the muscles stronger and harder. This bloating can be reduced to some extent through maintaining the muscles by taking only 3-5 grams of creatine every day. Most creatine formulas cause stomach discomfort, headaches and muscle cramps which can make the gym session very difficult, so customers should choose their creatine supplement carefully and wisely.
Which Creatine is the Best for a Sensitive Stomach?
Ultimate CRN-5 is a muscle building supplement that provides 5 times the strength, recovery and endurance in comparison to regular creatine formulas in the market. It reduces the muscle recovery period and enhances gym performance by boosting energy in the body and increasing focus levels. It has the strongest creatine + muscle hydration formula.
This supplement is packed with 5 high-octane creatines and premium electrolytes. The 5 creatines support and accelerate ATP synthesis in the body. It is loaded with premium quality, highly exclusive aquatic versions of calcium and magnesium electrolytes, which help to retain hydration in the muscle tissues and prevent muscle spasms and cramps. The supplement is manufactured using 9 high quality, natural and vegan ingredients. This unique blend of creatine and electrolytes is supported by scientific data and research.
Moreover, Crazy Nutrition has teamed up with scientists, dieticians and nutritionists from all over the world to provide the customers a premium quality supplement to optimize their athletic performance. The product is manufactured in absolutely safe and sound manufacturing conditions and contains no adulteration. Ultimate CRN-5 has a light formula which does not lead to any stomach cramps, gas or bloating. The added electrolytes and digestive enzymes promote good digestion and prevent all kinds of gut problems. Most importantly, this supplement is not only healthy but also very tasty and comes in a lip-smacking orange and mango flavor. The company also provides several remarkable perks and benefits to the customers on purchase of the product.
Best Creatine Supplements are now available on the click of your fingers, read Ultimate CRN-5 Review from here!
Why would Ultimate CRN-5 be the best supplement?
Ultimate CRN-5 is the best muscle building creatine supplement that one can opt for because it has a premium quality formula containing 5 high quality creatines along with aqua- electrolytes. It uses a trustworthy and reliable formula which is supported by professionals and athletes from all around the world. It is superior in taste as well as in formula when compared to other regular creatine formulas in the market. The 5 types of creatine support ATP production in the body and the added electrolytes provide extra hydration to the muscles.
Unlike regular creatine formulas, you do not have to load or “double scoop” the supplement in order to achieve desired results, Ultimate CRN-5 is formulated in such a way that regular, moderated doses are enough to excel at the gym.
Furthermore, this supplement has a 5-tier working process.
- Firstly, it intensifies workout with the help of its high quality creatine and electrolytes to generate maximum output at the gym.
- Secondly, it maximizes strength, by accelerating ATP production in the body which produces bigger bursts of energy to lift heavy at the gym.
- Thirdly, it increases focus with the help of the aqua-based electrolytes. The aquatic versions of calcium and magnesium help to retain moisture in the muscles to keep the body fueled and the mind focused.
- Fourthly, it preserves lean muscle gains and supports a speedy muscle recovery. It helps to retain lean mass in the body and prevent lean muscle loss while simultaneously increasing gym output.
- Lastly, it also reduces the muscle recovery time by nourishing the muscles with its nutrients.
Ultimate CRN-5 is manufactured in FDA approved facilities using high quality ingredients. This supplement is used and recommended all over the world and houses several happy customers, and now you can be a part of it too.
CrazyNutrition Ultimate CRN-5 is the best creatine supplement in the market that promotes lean muscle gain and endurance. It speeds up muscle recovery and optimizes muscle hydration. It contains all natural-vegan ingredients and is extremely affordable and reliable. It contains 5 types of creatine and added electrolytes to further retain moisture in the muscles. It has a unique formula which promotes strength, muscle building and recovery without causing any gas, bloating, stomach and muscle cramps. It is backed by science and clinical studies and can help you achieve your dream body if combined with proper exercise.
1. Name some creatine-rich foods.
Creatine is naturally produced inside the body in our liver, kidneys and muscle tissues. However, you can also derive creatine externally through various vegetarian and non-vegetarian whole food sources.
- Red meat is rich in creatine. Beef, sheep and pork are types of complete protein sources and contain several amino acids, so they store and contain creatine in abundance. Especially beef has a very high creatine content; one kilogram of uncooked beef contains about 5 grams of creatine.
- Animal protein happens to be one of the major sources of creatine, which includes chicken, mutton, deer meat, salmon, herring, cod and tuna. 100 grams of uncooked chicken has a protein content of 23.2 gm and 1 kilogram of chicken has nearly 3.4 gm of creatine. The creatine content in mutton varies between 4 to 5 gram per kilogram.
- Creatine can also be obtained from vegetarian sources like milk, cheese, pumpkin seeds, sesame, seaweeds, white beans, walnuts, almonds and Watercress.
2. Things you should avoid while taking creatine
- Our body synthesizes chains of amino acid to create new proteins, and creatine happens to be one of such types. While taking creatine supplements in healthy doses may be beneficial for the body, there are certain things that should be kept in mind while taking creatine. It is advisable to avoid overdose of creatine as it can have harmful side effects on the heart, kidney and liver.
- Low water intake must be avoided at all costs as the creatine supplement pulls water from all other parts of the body and infuses it into the broken muscle fibers for repair, low water intake may lead to dehydration.
- Consumption of creatine combined with caffeine, non-steroidal anti-inflammatory drugs (NSAIDS), Ephedra, Diuretics for prolonged periods of time may lead to stroke, or acute heart malfunction. It is advisable to consult a doctor before using the same combination.
3. Who should avoid taking creatine?
Creatine supplements are extremely popular amongst athletes and bodybuilders. Several clinical studies have found out that creatine supplements increase the muscle’s capacity to store creatine and improve athletic performance. However, it might not be good for everyone to use, creatine formulas must be avoided by people who have liver or kidney diseases or are under any kind of medication for the same.
There is no such scientific data to support if creatine has any effects on fetuses, embryos or unborn babies, therefore pregnant women and nursing/breastfeeding mothers should avoid taking creatine supplements, and they must always take advice from medical professionals before using any health supplements.
4. Creatine powder, can it be used by women?
While most people relate creatine supplements with gym going men or male athletes, creatine is equally effective for women and their bodies. Creatine is widely known to boost athletic performance and to give a pump to the muscles after a workout. Moreover, creatine supplements can also be used by women, especially those who are looking to improve their gym performance and maintain their overall health. Some people tend to have this misconception that consuming creatine supplements would make women look bulked up. It is an absolute myth that needs to be busted; women should take creatine supplements just as men, for all its proven benefits of increasing high intensity exercise capacity, speedy muscle recovery and boosting energy.
5. Are creatine powders damaging for you in the long run?
There is no scientific evidence to prove that long-term creatine supplementation may lead to any potential harm to the body. The international society of sports recently conducted a study to find out if long-term creatine intake had any side effects on the body; over a period of 21 months two groups of athletes (one group was supplemented with creatine and rest were given no supplements) were rigorously tested and their urine and blood samples were carefully studied to observe their heart and renal function.
It was concluded that long-term consumption of creatine had no significant effect on the health of the athletes. So, it can be said that creatine does not have any adverse side effects on otherwise healthy individuals.
6. Do creatine and caffeine have any similarity?
Caffeine is a central nervous system stimulant which is majorly found in tea, coffee and pre-workout supplements. It creates a sense of alertness and focus which helps athletes and gym goers to train hard at the gym, on the other hand creatine is an amino acid derivative that promotes lean muscle growth and increases strength. Caffeine and creatine both are known to increase strength and power during a workout by increasing ATP production in the body. Creatine and caffeine are linked to inducing muscle growth and metabolism. Caffeine when combined with creatine can prevent adenosine from binding with receptors in the brain to increase alertness and focus while working out.
However consuming creatine along with caffeine for prolonged periods of time can cause dehydration, gut problems, insomnia, heart failure and stroke.
7. Does creatine make you bigger in size?
Creatine may lead to weight gain but that might not be due to body fat. The weight that people may put on after taking creatine supplements is mostly water weight. Water weight is also known as water retention, this is because creatine actively draws water from all parts of the body and infuses them into the muscles to help them grow bigger and firmer. People may gain up to 2 to 4.5 pounds during the first week of taking oral creatine. While mostly the initial weight gain is water weight, later on all the weight gain is due to an increase in muscle mass. Creatine does not promote fat gain, if you maintain a moderately active lifestyle then consuming creatine orally will not lead to fat accumulation.
8. Can creatine be taken on both workout and non-workout days?
Creatin is a muscle building and strength gaining supplement so it can be taken regularly without doing any harm to the body. Some people might have this misconception that creatine should only be taken on workout days to produce that extra pump in the muscles, however it is a myth; creatine can also be taken on rest days, just as we eat food and other things as well on rest days. Taking creatine on rest days can help the body to gain more strength before the next workout session and also nourish the broken muscles tissues.
There is no proven record of scientific data that claims that having creatine regularly can have adverse effects on the body, so people can safely use creatine supplements even on rest days.
9. Is it safe to mix creatine with protein?
Creatine is a type of an amino acid which is produced naturally in the body and can also be obtained from external sources, while whey is a milk by-product that is obtained through the process of cheesemaking and it is a supreme protein source. Both of these products promote muscle building and vitality. It is absolutely safe to take both together, without causing any harm to the body.
Though most people feel that consuming both together may lead to extra health benefits than it can be obtained from using them individually, it is not true. Several studies have shown that together creatine and whey do not offer any additional benefits of muscle gains and strength, but if someone wants to use a creatine-whey combination to improve their athletic performance altogether, then it is absolutely safe and effective.
10. How soon does creatine show its effects?
Creatine is known to show results instantly if taken consistently. If you are in a gaining/loading phase then 20 gram of creatine per day will fill the muscle stores in about 7 days and if you are in the muscle maintaining phase then 5 grams of creatine will fill the muscle reserves in just about 28 days. The results may vary from person to person depending on several environmental, external and genetic factors. Our body naturally produces about 2 grams of creatine every day, but it gets used up before it can be restored.
Our muscles are always fueled with creatine up to 60-80% without using any supplement. But once you start using a creatine supplement to fuel the muscles the creatine reserves completely fill up and the muscles become hard and firm. The functioning of creatine also depends on the metabolism of the individual and how much meat he/she consumes in a day.
11. Is there a time gap you need to follow while ingesting creatine and working out?
It is recommended to consume creatine supplements less than an hour before or immediately after a workout session. Using it just before crashing the gym will give the body enough stamina to perform strength training and consuming it after a workout session will be equally beneficial because working out increases blood flow so creatine can be transported to the cells more effectively and quickly.
Furthermore, there are mainly two methods of taking creatine.
- First is loading the muscles with creatine to gain muscles
- And the second being maintaining the muscles by taking creatine consistently everyday in small quantities. Both the methods are equally effective.
12. Why does creatine make you feel better?
- Creatine is known to increase phosphocreatine production in the brain which helps to produce more ATP
- Creatine may also help to increase alertness and focus.
- It also has proven benefits of improving brain function by enhancing mitochondrial function and increasing dopamine levels.
- Creatine helps muscle cells to produce more energy, it makes muscles grow and become hard.
- It increases high-intensity exercise capacity and instill a sense of satisfaction and fulfilment.
- It also reduces tiredness and delays fatigue.
- It boosts energy levels and improves mood
13. Can one drink coffee while he/she is on a creatine supplement?
Both creatine and caffeine if taken in moderation won’t lead to any complications. In fact, when both are combined together it is noticed that there is a striking increase in muscle strength and mental alertness. Caffeine and creatine are both linked to having ergogenic benefits. Caffeine eliminates tiredness and improves brain function, while creatine promotes muscle strength, vascularity and power. However, if caffeine is consumed in high quantities along with creatine it can lead to heart diseases and stroke in the long run.
14. How much creatine is recommended to build muscles?
The recommended dosage suggested by ISSN is 5 grams of creatine monohydrate, four times per day for a consistent 5-7 days to make the most out of any creatine supplement. The amounts may vary from person to person depending on the metabolism and weight of individuals; but a consistent use is suggested combined with moderate to high intensity strength training to observe noticeable differences in muscle growth and strength. There is also a very easy way to calculate the daily dose per individual by multiplying your weight in kilograms with 0.3.
15. Pre or post workout, when is it better to drink creatine?
Timing is not that important as long as you are consuming enough creatine everyday to support your workouts. However, it is advisable to consume the supplement immediately before crashing the gym or right after. Consuming the supplement before would increase energy and taking creatine post workout will help muscle recovery. It can also be taken on rest days along with protein rich food.
16. What are the most common types of creatine powders?
Creatine monohydrate is the most common form of creatine. A second type of creatine powder is micronized creatine monohydrate powder, which provides a less gritty and more water-soluble solution than other types. Third and fourth, there are buffered and unbuffered forms of creatine. Buffered creatine forms enhance muscle growth by improving muscle pH balance, while un-buffered forms can cause stomach discomfort in some individuals.